A Page Out of My Log

Some of my workout journals, including the one from Wisconsin

In my black massive purse, you will find a variety of items--wallet, stroke coach, extra diapers for the Princess, random receipts, pens, iPod, planner, food journal, and workout journal.

Last fall, Chris asked us to keep a log of all our workouts.  This is not a new concept. I remember my first semester rowing, one of my novice coaches strongly recommended us to keep a journal. In fact, I am pretty sure you will find that many serious rowers keep a workout log of some sort. Brad Lewis in Assault on Lake Casitas almost swears by his journal.

Since I have been remiss for a few days in blogging, I will take a page out of my log starting from my last post.

Tuesday, 4/26/2011
PM:  ROW   4x, 8+

Stroked the 4x (what was Chris thinking?  @#%^&)
Warmed-up whole lake; rough, choppy water, but rowable; wind blowing from finger towards the south shore
Workout - 3x(3x2'on) or basically 9x500m divided into 3 sets with each set having a start piece, body piece, and sprint piece; about 2-4 minutes of recovery in between to get boats lined up
Rates in the 4x - starts were about 35-37spm; settle at 33spm; body at 31-32spm; sprint at 34-36spm
Course steering was a little off--almost collided due to wind and next piece too far away from 8+
4x: need to sit up more and think quick and light

Wednesday, 4/27/2011
AM:  SWIM
Main set: (massive kicking)

1. 1 minute wall kick (holding onto the wall like a 6 year old learning how to swim and kicking as hard as you can)
2. 2x25yds overkick (big legs, slow arms)
3. 200yds fast free
4. 30 seconds wall kick
5. 4x25yds overkick
6. 200yds fast free
7. Repeat #1-5 (thank god we did not have time to do another 200yds, theme of this week)

Tired, working on stroke, extending (not sinking) arm out and breathing as arm enters the water

PM: OFF

Thursday, 4/28/2011
AM:  SWIM
Main set:

1. 4x100yds free, all at the same speed
2. 50yds flutter kick with board, FAST
3. Repeat set three times

Was pretty good at keeping same speed

PM:  OFF

Friday, 4/29/2011 
AM:  ROW  1x, 4+, and me in 1x

Windy, especially in main lake and even in finger; water was best near sail boathouse
Steady state, rate 22-24spm, total of 60 minutes
Need to work on set!!
Blades dragging on the water
If my steady state is going to be this bad, I am going to start hating the single!

PM:  OFF

Saturday, 4/30/2011
AM:   ERG  20minutes

Steady state, 19-20spm
Only had time to do 20 minutes before practice; tried to get to boathouse earlier, but the Princess woke up *grumble grumble*

AM:  COX  8+  (been awhile since I have coxed!)

1x and 4x also out on the water, with two men in the stern (had better be fast with two men in the boat!)
Workout - 6x500m
Water still windy; did pieces starting at the three S's

PM:  RUN  w/the Princess in the jogging stroller

On Skyline trails, 7-8 miles, 80 minutes
Thank god for seat belts, especially with my crappy job driving the stroller through potholes and over big rocks

After a trail run with the Princess in the stroller

Sunday, 5/1/2011
AM:  ROW  1x

Went out early because going to zoo with the family and a friend's family
Some dragonboat race setting up (I find these boats so annoying!)
Warmed up whole lake
Calm water, only the softest breeze
Workout - 3x2,000m race pieces
Legs felt tired during warm-up and between pieces, but okay during the main pieces
Had hard time bring the rate over 30spm in the body of the piece

How many people can you fit in a dragonboat?!

PM: OFF